• Kat

Sunday 10.07.22

Fitness:


A. Any of the 1RMs you missed this week.


Or


16 Min OTM:

M1: 4 Dragon Flags

M2: 16 Banded Russian KB Swings

M3: 8 DB External Rotations (left)

M4: 8 DB External Rotations (left)


B. 15 Min AMRAP

20 1x KB Deadlift (32/24kg)

30 seconds rest

15/12 Cal Bike Erg

30 seconds rest

10/7 Calorie Ski

30 seconds rest

5 10m Shuttles (Up and Back = 1)

30 seconds rest


Performance:


See Fitness


Posterior, HIIT, Mobilise:


POSTERIOR:

4 Rounds:

A1. 15 Landmine RDL

A2. 10 Landmine Lateral Plate Elevated Reverse Lunge


B. Finisher: 100 Banded Pull throughs


HIIT:

15 Min AMRAP

20 1x KB Deadlift (32/24kg)

30 seconds rest

15/12 Cal Bike Erg

30 seconds rest

10/7 Calorie Ski

30 seconds rest

5 10m Shuttles (Up and Back = 1)

30 seconds rest


MOBILITY:

Coach led.

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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